What goes into your body has a profound effect on what happens outside of it. Every nerve, cell, muscle, bone, and blood vessel is affected by the foods we eat and how we treat our bodies.

Your eyesight is no different. What we put into our bodies can make your eyes worse or better. While there is LASIK surgery to permanently correct eye problems, you can still develop cataracts, glaucoma, and age-related macular degeneration (AMD) as you age.

For ultimate eye health now and forever, consider a few foods that can boost your eyesight.

1. Eggs

Lutein and zeaxanthin are two nutrients that your body cannot produce on its own, so a healthy diet is essential. Egg yolks contain these nutrients as well as zinc, another necessary component for eye health.

The bright color of the egg yolk also contains compounds that will block harmful blue light that can damage your retinas. They also boost the protective pigment in the portion of the eye that controls central vision.

2. Green Leafy Vegetables

This includes collard greens, spinach, and kale, all of which are rich in vitamins C, A, and E. They’re also high in lutein and zeaxanthin. Together, these nutrients found in leafy vegetables can reduce the risk of long-term eye disease, cataracts, and AMD.

Since most who consume a primarily Western diet don’t get enough leafy greens, it’s important to add these foods for the sake of your eyes.

3. Carrots and Orange-Colored Fruits and Vegetables

It’s not just a myth; carrots really do help your eyesight. Carrots and other orange-colored fruits and vegetables are loaded with carotenoids, which give fruits and vegetables their yellow and orange pigments. They’re believed to decrease eye diseases.

4. Raw Red Peppers

Bell peppers are another colorful vegetable loaded with vitamin C that are great for the blood vessels in your eyeballs. Research suggests that consuming bell peppers, as well as strawberries, cauliflower, bok choy, and papayas, promotes healthy blood vessels while reducing your risk of cataracts and AMD.

5. Seeds and Nuts

Seeds like sunflower seeds and nuts such as almonds are important for any healthy diet, but they’re especially good for your eyes. They’re great sources of vitamin E and fats that help protect your eyes from diseases like AMD.

6. Oranges and Citrus

All citrus fruits are loaded with vitamin C, which is vital for preventing cataracts and macular degeneration. Citrus isn’t the only way to get more vitamin C in your diet, but it’s a delicious source that’s easy to consume daily in the form of whole fruits or fresh juice.

7. Oysters

Shellfish, particularly oysters, has omega-3 fatty acids as well as other essential vitamins and minerals to protect your eyes from disease. In fact, one study said that oysters were among the very best foods you can eat for your eyes.

8. Pork

Lean pork is an overlooked, but important component of zinc, which is essential for bringing vitamin A from the liver to your retina. It produces melanin, which covers your eyes and protects it from damage.

9. Oily Fish

Healthy retinas receive a regular dose of the omega-3 fatty acids DHA and EPA. Both are found in fatty fish like trout, salmon, and tuna. DHA and EPA have been known to slow macular degeneration related to age as well as glaucoma.

10. Berries

Not only are berries filled with vitamin C and other healthy nutrients, but they also boast antioxidants. Antioxidants protect your eyes from free radicals that can cause cancer and other illnesses.

11. Whole Grains

Refined carbohydrates will put too much sugar in your body and cause health problems, but whole grains have the opposite effect. They’re low on the glycemic index and can decrease your risk for developing AMD.

Quinoa, brown rice, whole-wheat breads and pasta, whole oats, and the like are loaded with vitamin E, zinc, and niacin, all of which will protect your eyes.

12. Legumes and Beans

Not only are beans and legumes low fat and high in fiber, but they’ll also boost eye health. Chickpeas, kidney beans, black-eyed peas, lentils, and the like are also high in zinc.

13. Squash

Squash is a rich source of zeaxanthin and lutein, which blooms all year long in certain states. Summer squash also has vitamin C and zinc, and winter squash has omega-3 fatty acids, vitamin A, and vitamin C as well.

14. Poultry

Poultry is another source of zinc and vitamin A, bringing with them the protective power of melanin. Other lean meats offer the same protective ingredients.

15. Brussel Sprouts and Broccoli

These two similar vegetables possess a host of essential vitamins and minerals for your eyes, including vitamin E, vitamin C, and vitamin A. These antioxidants will protect your eyes from free radicals that can break down healthy eye tissues, particularly your vulnerable retinas.

All of these foods are great for both eye health as well as general health and wellness. Incorporating more of these foods in your diet will improve your eyes and keep you healthy.